Twenty Things You Should Never Do to Lose Weight
[Murray Naditch, Ph. D.]
Weight Research Institute
People are often so eager to lose weight that they make poorly guided choices that can have seriously adverse health consequences.
Here are 20 things you should never do while trying to lose weight.
⦁ Fasting or Starving Yourself on Super Low-Calorie Diets
Don’t cut calories below 1,200 per day. You might lose weight but you’ll also lose muscle and lower your metabolism. You won’t get enough nutrients to fuel your activities and satisfy your hunger.
Starvation diets also lead to a shift toward a higher percentage of body fat. If that’s not enough, you will most likely gain weight lost through fasting.
Weight lost in starvation and fasting diets is a dangerous illusion.
Cleansing can lead to weight loss, but that loss is mostly water and stool. Cleansing can lead to electrolyte imbalance and serious dehydration.
Want to cleanse your body? Drink plenty of water and eat lots of high-fiber foods.
If you don’t want to gain weight, why not just vomit back up and go eat some more? After all, the Romans did it at their banquets and orgies. You could also eat lots of laxatives and get rid of all that food through the other end.
This kind of weight control poses serious health problems. It’s the first step down the road to eating disorders than can wreck your health and even kill you.
Your stomach is full of extremely strong acid. It has to be there so you can digest your food. The acid soaked food is supposed to stay in your stomach, not be regurgitated up your throat, over your teeth and out your mouth.
That acid really does a job on your tooth enamel. You increase your risk, not only for tooth decay, but for some kinds of cancers. It also causes electrolyte imbalances and serious dehydration.
Keep your food in your stomach.
⦁ Extreme Exercising
If you’re going to exercise, why not exercise until you’re ready to drop? Just think of all the calories you’re burning off.
Over exercising can cause a lot of wear and tear on your body, cause electrolyte imbalance and increase the risk of serious dehydration. Obsessive exercising to lose weight can turn exercise into punishment for eating.
The Mayo Clinic recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes a week of vigorous exercise like running or a game of tennis. Do some strength training a couple of times a week.
⦁ Think Too Much About Exercise
A recent study found that thinking about exercise excessively can cause you to eat 50% more than you would ordinarily. Why could this be true? Because people assume that an upcoming workout gives them a license to snack more.
⦁ Legal and Illegal Drugs
Some people use illegal drugs, such as cocaine or speed, in an attempt to lose weight.
The risks far outweigh any possible weight loss.
Speed increases your heart rate and raises your blood pressure. It can make you nervous, irritable, paranoid, confused, anxious and aggressive.
Speed can damage the blood vessels in the brain and cause a stroke. The damage to the blood vessels in your brain is irreversible. That damage can also result in convulsions and heart failure.
Cocaine use may result in some weight loss. That weight loss comes at the expense of abnormal heart rhythm and strokes (even in young people).
Snorting cocaine will damage you nose and sinuses. Smoking crack cocaine irritates the lungs and can cause permanent lung damage.
Eat moderately. It’s a lot less risky and a much better way to lose weight.
It’s hard to believe, but some people still work under the illusion that smoking will help them lose weight. This is probably because nicotine can work as an appetite suppressant.
It addition to its appetite suppression qualities, smoking also causes cancer, heart attacks, stroke and kidney problems as well as bad breath and premature wrinkles.
Don’t kill yourself in an attempt to lose weight.
WebMD (webmd.boots.com/smoking cessation)
⦁ Eat Standing Up
Eating while you standing in front of the refrigerator, or kitchen counter, lead to mindless eating. You can add a huge number of calories to your daily diet without realizing it.
Designate a time and place for eating meals and snacks. Sit down; savor your food. Take your time. Roll it around on your tongue and enjoy it.
⦁ Sit Too Long at Work
Sit for just a few hours and your body stops making less of a fat-inhibiting enzyme called lipase.
Getting up and stretching, or walking around every hour or so, can boost your metabolism by as much as 13%. Just tap your feet or bounce in your chair. You can burn 54% more calories than if you just sit still.
⦁ Not Sleeping Enough
A recent study found that women who slept less than four hours a night ate 300 more calories and 21 more grams of fat the next day than they would have if they got a good night’s sleep.
Insufficient sleep also increases appetite-stimulating hormones.
⦁ Skip Meals
Many people think that skipping meals, like breakfast, is a good way to lose weight. It isn’t.
Studies have repeatedly shown that people who skip meals wind up eating more calories during the day than people who eat regularly.
An old fold saying says: “Eat breakfast yourself, share lunch with a friend, give away dinner to an enemy.”
What is recommended is not to have any meals after 6-7 PM.
⦁ Oversized Portions
Don’t get too used to those huge portions at restaurants. When you’re home use smaller plates and try leaving a few bites on your plate.
After dinner you should feel a little hungry than too full.
The Culinary School of Equestria (www.fimfiction.net)
⦁ Not Drink Enough Water
Drinking lots of water facilitates weight loss. Drink before you eat. You’ll fill up faster and eat less.
Experts recommend that you should drink no less than 8 glasses of water a day.
⦁ Think That Walking Your Dog Will Result in Weight Loss
Walking around the block with your dog is better than nothing. Don't expect to see any serious weight-loss.
To burn enough calories you need at least 30 minutes a day of exercise that gets your heart pumping.
⦁ Overeat Healthy Foods
There are plenty of otherwise healthy foods that are loaded with calories. Olive oil, dark chocolate, whole wheat pasta, nuts and avocados are loaded with calories. Be aware of what you are eating and eat in moderation.
⦁ Exercise on an Empty Stomach
When you exercise without eating, the calories you burn come from muscle rather than fat. Keep those precious muscles. The more muscle mass you have, the better it is for weight loss.
⦁ Skip the Veggies
Eating lots of produce is a good way to lose weight. Veggies have greater variety of nutrients and fewer calories than other food groups. The fiber in veggies keeps you feeling fuller longer.
⦁ Heaping High Calorie Extra Stuff on Your Food or Yogurt
Those high-fat toppings, like croutons, cheese, and creamy dressings add up fast.
Don’t try to lose weight by eating salads and then topping them off with high calorie dressings.
⦁ Spend too Much Time at Your Favorite Restaurant
When you eat at a restaurant, you are much more likely to have more elaborate and higher calorie meals. When you eat at home you are less likely to eat appetizers, fried foods, alcoholic drinks and high calorie desserts.
Restaurants don’t label their food for calories which makes things worse because you don’t realize how many calories you are consuming.
Eat out for celebrations, but eat more of your meals at home when you can control and be aware of what you are eating.
⦁ Drink Diet Soda
Lots of people think that drinking diet soda is a good way to lose weight. After all, its “diet” right?
A twelve year study found that people who drink just two diet sodas a day, had waistlines 300 percent larger than people who avoid them.
How to Lose Weight
Forget trick diets. Eat moderately. Be serious about your exercise regime and stick to it.
In some circumstances a professional diet control clinic can help. When choosing a clinic, ask to see some outcome data that proves their program works.
Here’s some convincing outcome data from the Pure Balance Body and Mind Center (purebalancechiro.com) in Glendale, California.